Benefits of minimally processed plant proteins

Whether you are a hard-charging athlete or simply hoping to improve your health, adding more vegan proteins to your diet has many benefits. Everyone can benefit from adding even just one or two more servings of plant-based protein into their daily life. The information from this article is taken from the Vega site (Brendan Brazier)

1. Lower in saturated fat and cholesterol

A diet rich in saturated fats and cholesterol (found mostly in meat, dairy and eggs) is not optimal for your cardiovascular health. Unsaturated fats (found naturally in nuts/seeds, and one of my favourite foods avocados) on the other hand, help to keep your heart healthy. Plant foods contain very little cholesterol but are packed full of phytonutrients.

2. Alkaline-forming

Plant-based proteins are more alkaline-forming than proteins from animal sources like meat, dairy and eggs. Your body naturally has, and will always have, an alkaline pH. But when you eat a lot of acid-forming foods, your body has to pull minerals from your bones to maintain that pH (such as calcium). Adding more alkaline-forming foods from a plant-based diet can help you manage inflammation and reduce stress. Dark-green vegetables and plant proteins like hemp, nuts and seeds are more alkaline-forming than meat and dairy. 

3. Easy to digest

Plant-based proteins are more nutrient dense, containing fiber and phytonutrients in addition to protein, and often easier to digest than animal proteins.

4. Better for the environment

It takes more water, energy and space to produce animal products, so switching to plant-based proteins saves water, reduces carbon emissions and protects arable land—all of which have a huge environmental impact. I started on the plant centered diet for health and performance but environmental sustainability and animal welfare are roads that lead to the same eating habits.

5. Satisfy your protein needs

The most lingering myth about plant-based proteins is that you cannot build muscle or meet your protein needs with an exclusively plant-based diet. There are several complete plant-based protein sources that contain all essential amino acids. Eating a varied diet, with multiple types of proteins, will ensure your body has enough amino acids (the building blocks of protein in your body).

7 examples of plant based proteins.

Hemp - Though tiny, hemp seeds are a complete protein, containing all 10 essential amino acids. With a creamy, nutty taste, these seeds are also high in plant-based Omega-3s, an essential fatty acid that helps your body to manage inflammation. I add hemp seeds to most salads and smoothies I make.

Chia seeds - Like hemp seeds, chia seeds are an excellent source of Omega-3s. Plus, they are rich in fiber and protein, and, because they absorb up to 10 times their weight in water, they can be very satiating. One satisfying snack is chia pudding. Mix chia seeds in non-dairy milk and let sit for 15 minutes. Add in any minimally processed sweetener, cinnamon and fresh berries for a healthier take on tapioca pudding.

Nuts - Nuts (almonds, walnuts, hazelnuts, Brazil nuts, cashews, pecans and a host of others) offer high amounts of protein, fiber, vitamins and minerals.  Add whole raw nuts to your smoothie, or scoop a tablespoon of nut butter. They also make a great snack on the go; try trail mix made with sprouted nuts and unsweetened dry fruit.

Quinoa - This nutrient-dense pseudograin, a complete protein, is actually a seed. You can swap in quinoa for any other whole grain in recipes. It only takes 15 to 20 minutes to cook, and is great as a side dish, the base of a grain salad or an addition to smoothies.

Beans - Beans of all types—from black to white to kidney to mung to chickpeas—are an excellent source of protein, fiber and B vitamins. For convenience, I buy beans in BPA-free cans that can be cooked with kombu, a seaweed that naturally makes beans more digestible.

Brown Rice - On its own, brown rice is not a complete protein, but becomes a complete protein when combined with beans or seeds. Brown rice has more protein and nutrition content than white rice.

Sea vegetables - Most vegetables contain protein—even broccoli and kale!—but many people are surprised to learn that sea vegetables (including seaweed, kelp and other algaes) have been a protein staple of coastal civilizations for thousands of years. Not only do they have protein, but they also contain essential minerals, including iodine and calcium. Use sheets of nori for wrapping brown rice and vegetables sushi-style, or shred and use as topping on your favorite salad or noodle dish.

So don't buy into the industry driven media line that you need meat and dairy to get your protein. Try and include plant proteins as part of your nutrition plan and feel the positive difference. It's not only better for your body but better for everyone. Get in touch with any questions.